Floor Yoga for Back and Hips

Begin close to the ground and give yourself time to settle. This whole practice stays on the mat, moving between seated, all-fours and reclining positions. Use the first few poses to find a pace you can stay with. Pause when you need more time to change position. When you reach Corpse Pose, let the floor support you for 1 minute before you sit up.

The sequence

1. Warm up
2. 01 Easy Seat“Lift from the crown, not the chest” 45s
3. 02 Tabletop“Push the floor away” 45s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each 1m 5s
   1. Exhale Mountain
   2. Inhale Upward Salute
   3. Exhale Forward Fold
   4. Inhale Halfway Lift
   5. Exhale Knees-down lower
   6. Inhale Cobra
   7. Exhale Downward-Facing Do...
   8. Inhale Step forward
   9. Exhale Forward Fold
   10. Inhale Rise
   11. Exhale Mountain
6. Flow
7. ≈ Vinyasa flow7 poses · 20s each · 2 rounds 4m 40s
   1. Cat–Cow
   2. Bird Dog
   3. Child’s Pose
   4. Sphinx Pose
   5. Cobra Pose
   6. Knees-to-Chest
   7. Reclined Hand-to-B...
8. Cool down
9. 05 Bridge Pose“Press the feet, lift the hips” 45s
10. 06 Reclined Twist“Let gravity twist you” 45s
11. Rest
12. 07 Corpse Pose“Let the floor hold you” 1m 15s